Most people never think about vitamin B12 until a blood test or a switch to plant-based eating makes them. The good news: if you eat animal foods, it is easy to get enough. If you do not, it takes a little planning.
How Much Vitamin B12 Do You Need?
According to the NIH Office of Dietary Supplements, adults need 2.4 mcg a day (2.6 mcg during pregnancy and 2.8 mcg while breastfeeding). That is a tiny amount, and a single serving of many foods below covers it.
Which Foods Are Highest in Vitamin B12?
Vitamin B12 is found naturally in animal foods. Plants do not make it, so plant sources only count when they are fortified. Here are the NIH figures for common foods:
| Food and serving | B12 (mcg) | % Daily Value |
|---|---|---|
| Beef liver, cooked, 3 oz | 70.7 | 2,944% |
| Clams, cooked, 3 oz | 17 | 708% |
| Oysters, cooked, 3 oz | 14.9 | 621% |
| Fortified nutritional yeast, about 1/4 cup | 8.3–24 (check label) | 346–1,000% |
| Salmon, Atlantic, cooked, 3 oz | 2.6 | 108% |
| Tuna, light, canned in water, 3 oz | 2.5 | 104% |
| Ground beef (85% lean), cooked, 3 oz | 2.4 | 100% |
| Milk, 2%, 1 cup | 1.3 | 54% |
| Yogurt, plain, fat free, 6 oz | 1.0 | 43% |
| Fortified breakfast cereal, 1 serving | 0.6 | 25% |
| Cheddar cheese, 1.5 oz | 0.5 | 19% |
| Egg, 1 large | 0.5 | 19% |
Bananas, whole wheat bread, strawberries, beans, and spinach all have zero B12, which surprises a lot of people.
The Best B12 Foods, and How to Actually Eat Them
Clams and oysters
SaveThe richest everyday sources. Canned clams are the easy route: stir them into a garlicky whole wheat linguine or a chowder with lots of vegetables.
Salmon, tuna, and sardines
SaveA 3-ounce piece of salmon or a small can of tuna covers your whole day. Sardines are another good pick, and they come with omega-3s. A tuna salad made with Greek yogurt is a 5-minute B12 lunch.
Beef (and liver, if you like it)
SaveLean ground beef or steak gives you a full day of B12 in a normal serving. Liver is off the charts, but it is also very high in vitamin A, so think of it as an occasional food rather than a daily one.
Milk, yogurt, cheese, and eggs
SaveThe easy option for vegetarians who eat dairy and eggs. A cup of milk plus a yogurt and an egg gets you to about 2.8 mcg. Try our high-protein breakfast recipes for ways to combine them.
Vegan Sources of Vitamin B12
SaveIf you eat no animal foods, fortified foods are your main sources:
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- Fortified nutritional yeast: sprinkle it on popcorn, pasta, or roasted vegetables for a cheesy taste. Not all brands are fortified, so read the label.
- Fortified plant milks: many soy, almond, and oat milks add B12. Use them in oatmeal and vegan smoothies.
- Fortified breakfast cereals: check the label for the % DV.
Tempeh, seaweed, and mushrooms are often mentioned online, but the NIH table lists tempeh at just 0.1 mcg per half cup, so do not count on them.
Who Should Pay Extra Attention?
The NIH lists the groups most at risk of low B12: older adults, vegans and many vegetarians, people with certain digestive conditions (such as celiac disease) or past stomach or weight-loss surgery, and people with pernicious anemia. Babies breastfed by vegan mothers can also run low. If any of these apply to you, ask your doctor whether a test or a supplement makes sense. This article is general nutrition information, not medical advice.
A Simple B12-Rich Day
- Breakfast: Greek yogurt with fruit, or 2 eggs on toast.
- Lunch: tuna salad wrap.
- Dinner: baked salmon with vegetables.
That day easily passes 2.4 mcg. For more fish-and-veg dinners, see our healthy one-pot meals.
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Source: NIH Office of Dietary Supplements – Vitamin B12 Fact Sheet.
